Comparing Nutrients in 500 calories Baked White Potatoes VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Weight per 500 calories

• Baked White Potatoes: 544g
• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 2381g

Baked White Potatoes have 4.4 times more energy per 100g than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk. It has average energy density when compared to other foods. Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk having very low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Baked White Potatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	23% 29.8g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.7% 1.96g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	25% 9.52g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	35.3% 19.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	164% 1476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 207μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	167% 1000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	665% 100mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	448% 4476mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.5% 3.48mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.2% 408mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	119% 1786mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	11% 410g	61.6% 2280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Baked Whole White Potatoes have 4.7 times more Vitamin B3, 3.2 times more Vitamin B6, 8.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 271.6 times more Vitamin A, 5.5 times more Vitamin B1, 4.8 times more Vitamin B2, more Vitamin D and 458.9 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Baked Whole White Potatoes have 1.3 times more Potassium than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 82.4 times more Calcium, 3.1 times more Iron, 1.6 times more Magnesium, 1.8 times more Selenium, 46.9 times more Sodium and 5.6 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Copper, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have more Omega 3, 3.8 times more Carbohydrate and more Sugars than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 42.6 times more Fat, 21.7 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Energy and Fiber per 500 kcal.
• Both Baked Whole White Potatoes as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.